Two Olympia Weekend spots are on the line in Alexandria.
Last updated on June 7th, 2024
The 2024 DC Pro, scheduled for Saturday, June 8, in Alexandria, VA, will host IFBB Pro League Men’s Physique and Bikini division contests. Fans will see two champions qualify for the 2024 Olympia Weekend, set for Oct. 10-13 at Resorts World in Las Vegas, NV.
2024 DC Pro Rosters
Twenty-nine competitors will compete in this contest across all divisions. Each division’s roster is below, with names in alphabetical order:
Below are three Bikini athletes likely to be in contention for the crown:
Marie-Eve Duchesneau
Marie-Eve Duchesneau has competed three times in 2024 but has yet to win a pro show. She received much attention for her bronze finish at the 2024 Bikini International UK contest and followed that with two second-place finishes. If she claims a win at the DC Pro, she will qualify for the Olympia for the second time in her three-year career.
Tara Grier
Tara Grier finished one spot ahead of Duchesneau in that 2024 Bikini International UK contest, which was won by Vania Auguste. Still, Grier has not clinched a pro victory in 2024.
Grier’s most recent appearance was at the 2024 Pittsburgh Pro, where she finished fifth overall. She ranked third at the 2023 DC Pro, so she is familiar with the stage and environment.
Iulia Baba
Iulia Baba is coming off a fifth-place finish at the 2024 Miami Muscle Beach Pro in Miami, FL, one week before this show. This is her sixth contest of the 2024 season.
Baba’s best finish is silver at the 2024 Klash Series Southern USA Championships Pro. Her worst was 15th at the 2024 Pittsburgh Pro. She competed at the 2023 Olympia competitor, where she tied for 16th.
If you own a treadmill, you knew this day would come — it’s time to figure out how to replace a treadmill belt. After countless miles logged on your two-ply belt, it’s perhaps becoming frayed, worn out, or off-center. Belt slips can happen on even the best treadmills, but with a couple of tools, our step-by-step guide, and a little bit of patience, you’ll soon be able to put “treadmill maintenance” on your resume and get back to your regularly scheduled runs.
This treadmill belt replacement guide is focused on electric treadmills — not manual ones — and while the process is similar for most models, you’ll still want to consult your user manual in addition to this walkthrough. Now, roll up your sleeves and keep reading to get a sense of how best to tackle this DIY project, from the required tools to knowing when it’s time to throw in the towel and call in professionals.
About Our Expert
This article has been reviewed by Amanda Capritto, CPT, CES, CNC, CF-L1, CSNC, a certified personal trainer and CrossFit Level-1 instructor. She reviewed the research we cite and the information we provide to help ensure we’re delivering helpful, accurate descriptions and recommendations.
Preparing to Replace a Treadmill Belt
“You might think, ‘A treadmill is a treadmill,’ but this couldn’t be further from the truth. Well, of course, all treadmills ARE treadmills, but there are many different types of treadmills and factors to consider,” says our expert reviewer, Amanda Capritto. As such, the following steps may not apply to all treadmills, so you’ll want to consult your user manual before beginning your belt replacement. If you don’t have the user manual for your specific treadmill, take a look online to see if there’s a user manual on the interwebs — for example, many of the best NordicTrack treadmills have manuals which can be downloaded. (1)
Safety First
“A treadmill is a machine, and with any machine, there are safety risks,” says Capritto.Step 1 before you start tinkering with your machine is always to turn off and unplug your treadmill to avoid getting shocked or frying your electrical components.
Our expert prepares a treadmill for belt replacement.
Once you’ve made sure your treadmill is completely powered off and the safety key is removed, clear the area you’ll be working in to allow you enough room to work.
Tools and Materials
The most common tools needed to replace a treadmill belt are as follows:
New treadmill belt (obviously)
Phillips screwdriver
Flat-head screwdriver
Hex keys/Allen wrenches
Wrench
Pliers
Marker or tape
Belt lubricant (silicone based)
Cloth for cleaning
Vacuum cleaner
Tips Before You Dive In
Check your treadmill’s user manual to see if there are detailed instructions on how to replace your treadmill belt. If you’re left navigating these steps without a user manual, consider taking photos before and after each step you tackle. This can help you when it’s time to reassemble your machine. Remember that all of the pieces you take off your fitness equipment will have to go back on. For a quick rundown of what’s what on your machine, check out our treadmill parts guide.
Removing the Old Treadmill Belt
Have your tools nearby, make some room, and grit your teeth — you can do this! And if you get halfway through and realize you can’t — or as I might say, “I don’t whanna” — you can always chalk up the effort to a learning experience and throw in the towel. While there are full videos online that detail the ins and outs of replacing an old treadmill belt, a call to your local treadmill repair company is always an option.
Jake is shown lifting a NordicTrack EXP series treadmill.
Remove Motor Cover
Grab a screwdriver and remove the screws that keep the motor hood secured to the belly pan. Once these screws are off, you should be able to pull the motor hood forward, which separates it from the walking platform.
Remove Right Foot Rail
Foot rails can be attached to your treadmill in a handful of ways.
Sometimes the foot rail is attached with a screw located close to the motor cover.
Some models have four or more screws that run down the side which you’ll need to remove.
Check beneath the foot rail for bolts that may be holding it in place.
For non-folding treadmills, you may need to tip the treadmill on its side to remove end caps.
Use your Phillips screwdriver or wrench to remove the screw(s) and/or bolts, then slide the foot rail towards the back of the treadmill until it comes off.
If you have one of the best folding treadmills, you’ll want to fold the walking board up for this step. Once secured, proceed to remove the foot rail. Some models will require you to pop end caps off in this position. To do so, you’ll use a screwdriver to remove one or two screws which are securing these end caps.
A close look at the end caps being removed from a treadmill.
You may need to remove the foot rail while the treadmill is folded vertically or once it’s lowered back to the ground. Regardless, after this step, you can lower your treadmill down and work on it from the ground from here on out.
If you hit a bump in the road and need some troubleshooting guidance, practice some meditation for athletes to calm your frazzled nerves and then check the foot rails for double-sided tape. If you discover that this is the culprit keeping the foot rail glued to the treadmill, take a knife and run it along the bottom side of the foot rail to cut your rail free.
Loosen Tension Bolts
The tension bolts are located on the backside of the treadmill. After locating these, use a wrench or hex key to loosen each one equally. This will reduce the tension on the belt
Remove the Rear Roller
Before you take the rear roller off, take a Sharpie or some tape and mark the left and right side of the roller. When it comes time to put the rollers back on, you want to replace this roller the same way it was removed to keep your treadmill running smoothly.
Our expert removes the rear tension bolts to access the treadmill belt.
To take the rear roller off, continue loosening the tension bolts on both sides until you’re able to remove the rear roller easily.
Remove the Front Roller
Most often than not, you’ll need to remove the front roller to gain access to the running belt. Look around for screws and bolts that hold the front roller in place. Start by loosening these screws or bolts with a wrench or screwdriver, and if necessary, removing them.
Some treadmills will require you to take tension off of the drive belt to remove the front roller. The drive belt is what causes the front roller to turn when you have the treadmill running. To do this, loosen (but don’t remove) the anchor bolts on the treadmill motor mount.
These anchor bolts can be tough to get going, so you may want to insert your allen wrench and then twist it with a pair of pliers. Once loosened, insert your allen wrench into the tension mount and release tension on the drive belt.
Take That Belt Off
With the utmost care, slide the belt off of the deck and rollers. If it feels like you’re having to tug too much on the belt, try lifting the deck a little to help release the belt.
Clean Up and Inspection
This is your halfway mark — congratulations! But don’t rush to swap in a new belt just yet. Now that you’re gazing into the belly of the beast, you may be noticing some gunk, grime, and gore that’s accumulated under the hood. If you’re wondering how to clean treadmill belts, pull out your vacuum cleaner and grab a cloth, because all you need to do is suck up and wipe down any dust or debris you see.
Our product tester folding up the ProForm Pro 9000.
Take your cloth and wipe down the deck and rollers, and eliminate any loose debris with your vacuum and a hose attachment. You’ll want a clean surface before you move on to your next step.
Installing the New Treadmill Belt
You can lay your old treadmill belt against your new treadmill belt to make sure you ordered the correct size — just be aware that your old belt may be a tad bit longer since they can stretch out with use.
Belt Placement
Slide your new belt onto the treadmill deck, taking time to make sure it feels centered.
Replace the Front Roller
If you took it off earlier, now it’s time to put it back on. Reattach the front roller with the belt looped over it. Replace any screws and bolts that hold the roller in place. You’ll also want to make sure you resecure the belt drive here as well. Make sure the drive belt lines up straight on the roller to avoid any squeaking once you’re up and running.
Replace the Rear Roller
Make sure to place the rear roller back in with the same orientation it had to begin with. If you removed any bolts from the roller, be sure to replace them.
Our expert replaces treadmill end caps after belt replacement.
Take your time here to make sure the hole on the roller lines up with the bolt, so you’re not cross-threading the bolt when tightening. These bolts should screw back in without too much force.
Belt Tension
The tension bolts are situated near the rear of the treadmill. Using a wrench or hex key, adjust these a quarter turn at a time, alternating from side to side to keep the adjustment symmetrical until the belt is snug but not too tight. A turn to the right should tighten, and a turn to the left should loosen this adjustment.
To find the right tension, you should be able to lift the belt about 3 or 4 inches off of the deck. For a more detailed look into creating the perfect fit, check out our guide on how to adjust a treadmill belt.
Belt Alignment
With your hand, rotate the rollers to check that the belt is centered. If the belt isn’t aligned, make small adjustments to one tension bolt at a time, checking with each adjustment how it affects how the belt moves on the rollers.
Almost Done!
Once you’re satisfied with the belt alignment, you’re ready to put all the pieces back together and test out your hard work.
Put the Motor Cover Back On
Reattach the motor hood using the screws you previously removed. Don’t overtighten these screws, since you may want to pop back in to make some additional adjustments after a test run.
Test It Out
Go ahead and plug the treadmill back in and slot in the safety key. Turn the treadmill on and, without hopping on the belt, turn the speed to its slowest setting. Observe how the belt runs. If everything looks smooth and centered, you’re all set!
Our tester on the Urevo Under-Desk Treadmill.
Don’t despair if you find you need to go back in and make additional adjustments. If the belt isn’t running the way you had hoped — it’s too loose or shifting from side to side — take the motor cover off and play around with the belt tension again. If your rear roller isn’t level, the belt can shift to a side and rub on your drive pulley or the sides of your frame and cause damage to your new treadmill walking belt.
Belt Lubrication
Now that you’re happy with the alignment of your new treadmill belt, it’s time to add some lube (if needed). While it’s best to follow the manufacturer’s instructions, here are the general steps for how to lubricate a treadmill.
Unplug your power cord and power off your treadmill.
Lift the belt gently on one side, creating a gap between the belt and the deck.
Apply a thin strip of lubrication to the underside of the belt, starting and stopping about 6 inches from the front and end of the deck.
Repeat on the other side.
If using spray lubrication, spray under the belt onto the center of the deck, moving from the front of the treadmill to the back.
Lower the belt back onto the lubed-up deck.
With your hands, manually push the belt so that the lubrication spreads out across the deck beneath. You can also run your treadmill at a low speed for a few minutes (without you on top of it), to help spread out the lubrication.
To help prolong the lifespan of your running belt, it’s a good idea to lubricate your deck every three months or around every 130 miles. See our roundup of the best treadmill lubricants to help you get started.
Final Word
“Gym equipment manufacturers have recognized the trend toward home fitness and in response have produced higher-quality home treadmills than we might’ve seen five or 10 years ago,” says Amanda Capritto, our expert reviewer. This rise in home use also means that brands have become more aware about the needs of their customers when it comes to treadmill maintenance.
While we’ve laid out the basics of how to replace a treadmill belt, you’ll also find a variety of online videos, manuals, and guides to help you tackle this chore. If your treadmill belt has seen better days, consider referencing this step-by-step guide to help you give your equipment the glow-up it deserves. Once your new belt is on, you’ll be back to your regular treadmill workouts in no time.
FAQs: How to Replace a Treadmill Belt
Can you replace a treadmill belt by yourself?
Yes! Replacing a treadmill belt shouldn’t take too much effort. While you won’t need an extra pair of hands, it’s best to come prepared with the tools you’ll need, the user manual, and a little bit of patience.
How much does it cost to replace a treadmill belt?
If you’ve perused the requirements and steps needed to replace your treadmill belt and would rather hire someone else to undertake the task, you can expect to pay between $200 and $400 for labor and materials.
How do I know if I need to replace my treadmill belt?
You’ll want to do a visual inspection of your belt to check for rips, split seams, and curled or fraying edges. If you’re unsure how old the belt is, you can also do a visual check beneath to see how much build up there is. A new treadmill belt’s underside will be white, and an older and more worn-out belt will often be brown and dirty.
References
NordicTrack user manuals download. (n.d.). NordicTrack. https://nordictrack.manymanuals.com/
The 2024 Oklahoma Pro Classic Physique show will be held in Tulsa, OK, on Saturday, June 8, 2024. This contest features 15 competitors with the potential to win the first edition of this contest and qualify for the 2024 Olympia in Las Vegas, NV, on Oct. 10-13. The competitor list is below, courtesy of the IFBB Pro League:
Robert Timms has been competing in the pro ranks since the Classic Physique division was launched in 2016. He only made one appearance in 2023 at the Texas Pro, where he ranked second overall.
The Oklahoma Pro is Timms’ 2024 season debut. He has four pro wins and has finished as high as sixth at the Olympia.
Lamar Shaw
Lamar Shaw already qualified for the Olympia, thanks to his win at the 2024 Mid-USA Pro in Albuquerque, NM, on June 1. This is Shaw’s fourth pro show of 2024, and if he wins this show, he blocks the Olympia qualification from being awarded at this show. If that happens, the athletes not yet Olympia-qualified must enter and win a different pro show before Sept. 15, 2024.
Adam Thomas
This will be the third time Adam Thomas steps onto a bodybuilding stage in less than a month. He ranked eighth at the 2024 New York Pro and fifth at the Optimum Classic Pro. Thomas has been a pro since 2017 but is still seeking his first pro victory. He is a dark horse in this lineup and could upset one of the other favorites.
Other Notes
This is one of three Classic Physique shows set for this particular weekend. The others are at the 2024 Toronto Pro Supershow in Toronto, ON, Canada, and the Sheru Classic Pro in Delhi, India.
Culter focuses on the reps and contractions to pump those pecs
Last updated on June 7th, 2024
In a Jun. 4, 2024, YouTube video, four-time Mr. Olympia Jay Cutler shared a pec-blasting workout focused on aesthetics. The world-renowned bodybuilder divulged his wisdom regarding form and positioning between the exercises he believes provide a balanced approach to pushing and stretching the pecs.
Although the 50-year-old bodybuilding legend doesn’t provide many details on the workout’s overall volume, he rests for 45 seconds between sets and focuses on contractions.
Cutler’s first chest exercise is the incline chest press machine. He recommends two warm-up sets before his working sets, which are designed using the pyramid methodology.
Once seated on the machine, Cutler grips the middle of the handles rather than the inner portion, as the latter would bias the triceps due to added elbow flexion.
2. Incline Machine Flyes
Plate-loaded incline chest flyes machines are not typically available in most commercial gyms, but dumbbell flyes are a sufficient alternative. Cutler positions the seat on the lowest setting, which allows his pecs to achieve optimal contraction and as wide of a stretch as possible during eccentrics.
3. Iso Hammer Strength Bench Press
Cutler prefers an iso-lateral chest press machine as it allows each arm to move independently of the other. This enables more acute control over the strength of each pec in their fully lengthened positions. Cutler performs a set to check how the weight feels before proceeding to heavier working sets.
4. Pec Deck
Nowadays, many gyms have numerous variations of pec deck machines. Cutler prefers one that is almost archaic-looking compared to modern apparatuses. He prefers the older machines as he enjoys being able to hug the padded arm handles to get a better feel when isolating his chest. He finds that newer machines without those pads require involving the biceps too much when moving the weight.
Cutler alternates the hand that crosses over top at the point of peak contraction. He performed three working sets.
5. Dumbbell Bench Press
Cutler trained with a unique variation to his form on the dumbbell bench press. Instead of his feet on the floor, Cutler placed his feet on the bench when pressing the dumbbells.
Feet on the floor provides a firm foundation for handling heavier weight, as one can maintain torso control and derive power from the legs. Placing feet on the bench creates balance requirements, therefore increasing core activation.
While more stability is favorable when training for hypertrophy, Cutler finds more comfort pressing with this setup variation.
The 2024 Sheru Classic Pro is scheduled for the weekend of June 7-9, 2024, in Delhi, India. Four IFBB Pro League shows are set for this event: 212 Bodybuilding, Classic Physique, Men’s Physique, and Bikini.
The champions of those events qualify for the 2024 Olympia Weekend in Las Vegas, NV, on Oct. 10-13, 2024.
2024 Sheru Classic Pro Roster
The rosters for all four shows are below, with names in alphabetical order:
Below are three Men’s Physique athletes likely to contend for the top of the podium:
Alexander Toplyn
The Men’s Physique division has the most competitors (13) of any male division contest at this show. Alexander Toplyn is a favorite, thanks to his win at the 2024 Optimum Classic Pro in Shreveport, LA. That win qualified him for the 2024 Men’s Physique Olympia. So, if he wins this contest, no qualification will be awarded.
Lovepreet Singh
This is Lovepreet Singh’s debut contest of the 2024 season, his sophomore year as a pro. He was most recently onstage at the 2023 District of Taiwan Pro, finishing third. He ranked fifth in the 2023 Sheru Classic.
Ajith Raja
Ajith Raja steps onstage for the third time this season. His most recent show was the Kim Junho Classic Pro, where he finished in fifth. Like Singh, Raja represents the host country. Raja is searching for his first pro win and Olympia qualification.
The 2024 Toronto Pro Supershow is slated to take place on the weekend of June 8-9, 2024, in Toronto, ON, Canada. Ten of the IFBB Pro League’s 11 divisions are featured in this show. The Fitness division will not be represented.
The winners of each of the 10 shows will earn a qualification to compete at the 2024 Olympia Weekend in Las Vegas, NV, on Oct. 10-13, 2024, if that winner had not previously qualified. No qualification will be awarded if a champion is already on the Olympia roster.
Below are three Men’s Open athletes likely in contention for the crown:
Akim Williams
This is Akim Williams’s first contest appearance since 2022 when he finished tied for 16th at the Olympia. The 11-year pro was last in this contest in 2018; he finished second to winner Juan Morel.
Williams’ last pro win came at the 2022 Tampa Pro. He is considered one of the larger athletes in the division and is thick in the upper body. He is considered a favorite to score his fifth career pro victory.
Hassan Mostafa
This is Hassan Mostafa’s 2024 season debut. The 2023 Vancouver Pro winner is trying to join a club of athletes that has won both the Vancouver and Toronto shows in their careers.
The last to pull the feat off was Iain Valliere, who won the 2022 Vancouver Pro and 2023 Toronto Pro Supershow before announcing his retirement. Mostafa was second to Valliere in the Toronto contest. Mostafa was 11th at the 2023 Mr. Olympia contest, and if he wins this show to qualify, he would have four months to prepare for the 2024 Olympia.
Quinton Eriya
Quinton “Beastwood” Eriya represents the host country. Winning this show is one of his career goals. Eriya ranked second in this show in 2021.
This is his second pro contest of the 2024 season. His first was at the 2024 New York Pro, finishing sixth overall. He seeks his first pro win and Olympia qualification.
How to Watch
Canadian Physique Alliance (CAP) amateur events are on the same weekend. Athletes who earn their pro cards will be eligible to enter the pro shows the following day if they choose to.
Fans who will not be in Toronto to see the event live can purchase the show’s livestream for both rounds of all 10 divisions for $60 (CAD). A stream for the amateur shows on June 8, 2024, is also available for the same price. Details on how to order the stream can be found at http://www.torontoproshow.com/livestream.php.
Featured Image: @akim_bkbeast_williams on Instagram
Men’s Physique and Bikini divisions headline this event.
Last updated on June 7th, 2024
The 2024 Mile High Pro bodybuilding show will take place on Saturday, June 8, 2024, in Denver, CO. This IFBB Pro League event features Men’s Physique and Bikini division contests.
Twenty-six competitors are on the roster, and the winner of each contest, if they have not already earned a qualification from a previous win, earns a qualification to compete at the 2024 Olympia Weekend in Las Vegas, NV, on Oct. 10-13, 2024.
2024 Mile High Pro Rosters
The rosters for both shows are below, courtesy of the IFBB Pro League:
Below are three Bikini athletes likely to rank well on the judges’ scorecards:
Ashley Kaltwasser
The 2023 winner of this show now has 46 career wins, thanks to her last victory at the 2024 Nevada State Championships Pro. Her march to 50 has garnered much attention on social media, and she is considered the favorite to win number 47 in Denver.
Kaltwasser is a three-time Olympia winner and was in the top three of the 2023 Bikini Olympia. If she wins this show, the other contenders will have to enter and win another contest before Sept. 15, 2024, to join Kaltwasser on the 2024 Olympia stage.
This is Madison Thomas’s IFBB Pro League debut. She earned her pro card in the 2022 NPC USA Championships as a Figure competitor by winning her class. She is the only newcomer in this lineup.
Featured Image: @themusclequest on Instagram | Photo by @physiquevisuals on Instagram
The 2024 Adela Garcia Pro Fitness division show is scheduled for Saturday, June 8, 2024, in Bastrop, TX. Eight-time Figure Olympia champion Adela Garcia promotes this show.
The winner of this contest will be the seventh competitor to qualify for the 2024 edition of the Fitness Olympia in Las Vegas, NV, on the weekend of Oct. 10-13, 2024. The 2023 winner of this show was Darrian Tannenbaum, who is not in the lineup for the 2024 contest.
Amber Steffen ranked 10th at the 2023 Fitness Olympia. This is the first pro show of her 2024 campaign. She ranked second in the 2023 edition of this contest to Tannenbaum and is back to redeem herself. If she wins this event, she will have four months to train for the Olympia.
Allison Kramer
This is Allison Kramer’s 2024 season debut. She was 12th at the 2023 Fitness Olympia and won the Tampa Pro that season. Kramer has been competing in the pro ranks since 2019 and has been on the Olympia stage twice.
Kramer’s routines (which count for two-thirds of the score in this division) usually showcase different holds that set her apart from the field. If she places high enough in the physique round to be in contention, she stands a good chance of being in the top three of this show.
Savahannah Byczek
Savahannah Byczek was fourth in the 2023 Adela Garcia Pro. She is in her third pro season but has yet to earn her first victory or Olympia qualification.
Going against two Olympia-level rivals will challenge Byczek, but anything can happen on contest day. Byczek’s last show was the 2023 Lenda Murray Atlanta Pro, where she finished in 10th place.
If you’ve ever been to a running store, you probably found yourself paralyzed by all the options (we certainly were). Wall-to-wall displays of different types of running shoes; low-arch, high-arch, minimalist, extra cushioning … the list goes on and on.
Credit: Ground Picture / Shutterstock
And that’s without mentioning all the exams they can put you through, evaluating your foot shape, foot type, gait analysis, stride length, and much more. If you want to just grab a good pair of runners and hit the track or trail, you need to know what you’re looking for — how to choose the right running shoes for you. We’ve been there. Here’s what we’ve learned along the way.
What Are Running Shoes?
Bowling shoes are made for bowling; running shoes meet a runner’s sport-specific needs in the same way. The right running shoes for you will have adequate cushion, arch support, and fit snugly — but not tightly. However, there’s more that goes into the specific construction of running shoes that differentiate them from other types of athletic footwear.
Running Shoes vs. Cross-Training Shoes
Cross-training shoescan be worn on runs, but they won’t work as well as dedicated running footwear. That’s the main difference between running shoes vs. cross-trainers; the latter are made to perform decently well during cardio workouts, strength training, and everything in-between.
Put simply: You can do running workouts in cross-trainers, but they won’t work as well or be as comfortable as proper running footwear. Can you lift weights or perform a metcon in running shoes? Sure, but you’ll likely feel unstable and poorly supported.
Running Shoes vs. Walking Shoes
Active footwear are purpose-built. When you go on long walks — getting those steps in is a priority for us, too — not much matters more than comfort. Walking shoes are designed to maximize comfort and support since you can be on your feet for very long periods.
Walking shoes typically have taller stack heights (the amount of material between your feet and the ground), which increases cushioning and gives them a “floatier” feel. Some walking shoes are designed to be extremely lightweight, but this isn’t a universal feature, and you can often find very light running shoes as well if you prefer.
How To Pick the Right Running Shoes
When it comes to choosing the right shoe, there are a number of different factors that you should bear in mind. Sure, getting a shoe that fits matters, but depending on how seriously you take your running game you may want to pay attention to these details as well:
Cushioning
Cushion refers to how much support the shoe provides to your foot, particularly your sole. Running shoes with lots of cushioning, also called maximalist runners, create a “floaty” feeling and dampen the sensation of ground contact, which some runners prefer.
However, there’s a drawback to too much cushioning as well. Some studies have shown that running in “highly-cushioned” shoes can make your legs stiff, which isn’t exactly ideal for vigorous cardio workouts. (1)
Heel Drop
Heel drop refers to the difference in stack height under the back of your foot versus the front. Most typical running shoes have around a 10-millimeter drop, but “minimalist” runners can have zero drop at all.
Shoes with more cushioning in the heel than the toe tend to encourage heel striking, which isn’t necessarily a bad thing. However, high-drop shoes and heel striking applies more force to your joints, which is something to consider when selecting your running shoes.
Arch Support & Pronation
Your feet are more complicated than you might think. There are a lot of small bones and connective tissue that affect how your foot contacts with and pushes off of the ground. And everyone has their own level of foot pronation, or “inward rolling”.
[Read More: How to Achieve Proper Running Form, Explained By Running Coaches]
Pronation isn’t inherently a bad thing and you can certainly be an accomplished runner if you have flat, pronated feet that require plenty of arch support. That said, this is one of the areas that you may want to consult a stride specialist. Most running shoe stores have resources available to help you understand your unique foot anatomy and gait cycle and can match you with a pair of shoes that service your unique needs.
Comfort, Fit, & Style
Sure, running shoes are a functional decision, and the track isn’t a fashion show. Still, we’re big proponents of the “look good, feel good, do good” mantra — it’s worth taking a few extra moments to shop around for a pair of runners that suit your fancy.
Beyond style, you’ll also want to make sure that your running shoes fit snugly without being painful or restrictive. Appropriately-fitted running shoes should not require a break-in period; they should hug your feet properly right out of the box and feel good when you start your next treadmill workout.
How Should Running Shoes Fit?
Few types of footwear fit perfectly out of the box. There’s a break-in period to leather boots, sure, but you shouldn’t have to suffer in your running shoes.
Shoe Length
There should be a small gap between the ends of your toes and the material in the forefoot of the shoe. Why? Well, as you run, your feet will naturally swell up slightly. If the shoes are grazing your toes when you’re idle, you may find them coarse or uncomfortable on long runs. This does not mean your shoes should be loose necessarily, but you shouldn’t be bunching your toes up in the shoe.
Shoe Width
The standard width measurement for men’s running shoes is “D”; for women, it’s “B”. Foot width varies more than you think, so you’ll want to make sure your shoes are appropriately wide.
Here’s a breakdown of common running shoe width measurements:
When it comes to how your foot slips into the heel of the shoe, snugness should be a priority. Heel slipping — where the back of your foot slides up out of the shoe a little bit as you pick your foot up off the ground — can cause irritation and blisters, in addition to reducing your force output. Your heel should be snugly wrapped into the shoe and not move much when you run.
In-Step
A shoe’s in-step refers to how it accommodates feet with high arches. To identify whether you’ve got high arches, take a look at your footprint; if your footprint is narrow in the middle, you’ve got pronounced arches. If you see your “whole” foot, you likely have flat feet. Flat feet aren’t necessarily bad for running, but you should purchase a shoe that accommodates your in-step.
Frequently Asked Questions
How should you choose your running shoes?
You should choose running shoes based on function first and form second. The best way to identify the right pair is to head into a running specialty store and get fitted by a staff member there. Beyond that, look for running shoes that fit snugly but comfortably out of the box and don’t cause heel slipping or shin splints.
What are the types of running shoes?
There are a multitude of factors that go into running shoe selection. You’ll want to experiment with shoes that have varying levels of arch support and cushioning, as well as shoes with different levels of heel-to-toe drop.
What features are important in a running shoe?
Color! Just kidding — when you’re shopping for running shoes, prioritize inspecting features like heel drop, breathability and construction of the upper, lacing mechanism, and arch support.
References
Kulmala, JP., Kosonen, J., Nurminen, J. et al. Running in highly cushioned shoes increases leg stiffness and amplifies impact loading. Sci Rep 8, 17496 (2018).
Of all the running races you’re likely to be reading about online, the 5K is one of the least demanding—and least intimidating. Sure, it’s tough, but it’s for good reason that there are plenty of couch-to-5K training programs instead of couch-to-marathon programs. It’s a great starting point for your first race.
Credit: Hananeko_Studio / Shutterstock
But exactly how many miles is a 5K? I’ll give you all the stats, plus explanations from elite running coach Lee Whitaker.
Key Takeaways
A 5k run is 3.1 miles.
The average time to complete a 5k is 23:58.
The average runner can expect to complete a 5k in 20-25 minutes, whereas a beginner runner may expect to complete a 5k in about 30-40 minutes.
It can take about 2 months to train for a 5k.
How Many Miles Is a 5k Run?
A 5K race is 3.1 miles long—the most frequently run distance event. The fact that it is a relatively short distance and an entry gate to competitive distance running makes it one of the most popular race distances for first-time runners who are fresh off the couch.
“Everything is relative to present fitness ability,” admits Whitaker. “However, if you are already in decent shape and have been working out, you could probably train for a 5K and do reasonably well in six weeks. Obviously the more time you have, the better your chances will be, but six weeks is enough time for you to see some solid improvement in all aspects of your performance.”
If you’re starting from a lower baseline fitness level, you might need closer to two months or perhaps longer. Listening to your body is the biggest key here.
How Many Miles Is a 10K Run?
Calculating the distance of a 10K run is a very simple mathematical exercise, as it is literally twice the distance of a 5K. As such, a 10K doubles the 3.1 miles of a 5K and offers you a distance of 6.2 miles. This comes with a few training modifications to prepare you to run the race optimally.
[Read More: Need to Run a Faster 10K in Four Weeks? Here’s Your 10K Training Plan From a Running Expert]
“The easiest way to ensure success in a 10K is to double the training distance and double the time spent training,” suggests Whitaker. “So you’re looking at 12 weeks of training as you work to gradually extend the distance you cover.”
How Many Miles Is a Half Marathon?
A half marathon takes the relatively well-known distance of a marathon — 26.2 miles — and chops it in half. Therefore, you’ll be running 13.1 miles, which is more than double that of a 10K. Even so, the training tweaks required to conquer this distance aren’t quite that severe.
“You don’t have to double the training time again going from a 10K to a half marathon in order to perform reasonably well in it,” explains Whitaker. “I would still say at least 16 weeks is probably safe for that. You could build appropriately for that distance and also add the right amount of intensity training to adequately perform during a half marathon.”
How Many Miles Is a Marathon?
Even people who have never even dreamed of running a marathon may know that a marathon is 26.2 miles long. The doubling of the distance from a half marathon to a full marathon is not for the faint of heart. Given that, you are advised to take your preparations very seriously if you intend to run the full distance.
“I like to tell first-timers in particular, they probably need at least six months of training to adequately prepare for a marathon,” says Whitaker. “Could you do it in a little shorter time maybe? Yes—but I think six solid months of really good training is just a good rule of thumb for most people.”
How Many Miles Is an Ultramarathon?
While you may hear of ultramarathons that vary in distance by a wide margin, don’t fret—there’s a simple standard. An ultramarathon can refer to any running distance greater than a marathon that you’re supposed to cover during a single racing effort. Despite vast differences in the distance covered, the type of training required to run an ultramarathon won’t vary much from that required to run a marathon.
“The total amount of time and mileage doesn’t really change from a marathon to even a 100-mile race,” says Whitaker. “There’s a lot of structural changes that take place in the body as you train. Your heart gets bigger. Your blood flow gets more efficient, your capillaries and mitochondria increase. At some point, training at any level, we start to have diminishing returns. There’s just limits to physics, biology, and genetics. Your heart can only get so big, you can only force so much blood through your body.”
What’s a Good 5K Time?
A good 5K time will vary from person to person and depend on a wide array of factors. For example, the average 5K time across all ages and genders is 23:58, but that exact same time is considered elite for all men aged 70 or older. Conversely, that time would be considered advanced for all women younger than 20 or older than 30.
You can estimate your general progress in relation to the average time for your gender assigned at birth, which assumes you are faster than half of all runners of that gender across all ages. For men, this average 5K time is 22:31, and for women, this time is 26:07. There is not enough data on nonbinary runners to give a number for these athletes.
Improving on these times by just one minute — or 20 seconds per mile — will place you within or very close to the advanced category for most age groups.
How to Calculate Your 5K Time
In the technologically sophisticated age we live in, some fairly reliable apps and programs can be used to extrapolate the times for long races based on shorter distances. In the case of a 5K, you can plug your one-mile run time into a program like the McMillan Running Calculator, and it will spit out a projected 5K time for you. However, even in the absence of a complex calculator, there are ways to identify a target time on your own.
“In the case of determining a 5K time based on a mile time, let’s say you run a six-minute mile,” Whitaker says. “I would triple the mile time, which gets it to 18 minutes. Then I would add about 15 percent to that. That’s 1,080 seconds that you’re adding about 160 seconds to. So I would estimate that you would probably be getting up around 21 minutes for a 5K.”
Tips for Running a Faster 5K
You can make improvements to your 5K time simply by making frequent appearances at an outdoor track and haphazardly running, but a structured training plan would serve you far better. To help you run faster, here are a few valuable running tips provided by an expert-level running coach. These tips will come in handy no matter how far you intend to run, but especially if you want to run a faster 5K.
Build Your Aerobic Base
Your running speed during a distance event has more to do with how long you can sustain your race pace than what the top speed you can achieve is. If you want to stand at the starting line with confidence on race day, you need to know that you can sustain your running pace for the entire race distance through the finish line. This is why it’s crucial for all runners to feature aerobic training in their running programs. (1)
Include Speed Work
Beyond possessing the endurance to sustain their forward progress, new runners need to work on stretching their speed limits, elevating their heart rates, and forcing their bodies to tolerate everything that comes with it.
This is why interval training should find a permanent home in your training schedule. Learning to move faster and tolerate the discomfort is essential to lowering your 5K time. (2)
Build Your Strength
What you do during your weight room workouts has a significant influence on how fast you are able to run. Most experienced runners now engage in some form of regular strength training; cross-training with weights.
This will enable you to press your feet against the ground with greater force. Strength training also directly correlates with greater speed. (3)
Train Safely
Even some advanced runners often neglect measures that are built into training plans to ensure safety and longevity, like a pre-workout warm-up, a post-workout cooldown, and rest days. Not only can partaking in these reduce your risk of injury from running, but they will also ensure that you can achieve peak workout performance, and be physically healed for subsequent training sessions. (4)
Frequently Asked Questions
How many miles is a 5K exactly?
A 5K is 3.1 miles. It is one of the most frequently run distances in competitive races.
How many minutes should a 5K run take?
The average time for a 5K run across ages and genders is 23:58, but there is a lot of variability in 5K finish times. A 5K time that is in the range of 20 minutes would be considered advanced— if not elite—for a runner of any age regardless of gender.
What is a good 5K time for a woman?
There is a lot of variability concerning what is a good 5K time for women. The average 5K time for women across all age groups is 26:07, but this time is regarded as advanced for all women 55 and older.
References:
Haugen T, Sandbakk Ø, Seiler S, Tønnessen E. The Training Characteristics of World-Class Distance Runners: An Integration of Scientific Literature and Results-Proven Practice. Sports Med Open. 2022 Apr 1;8(1):46.
Atakan MM, Li Y, Koşar ŞN, Turnagöl HH, Yan X. Evidence-Based Effects of High-Intensity Interval Training on Exercise Capacity and Health: A Review with Historical Perspective. Int J Environ Res Public Health. 2021 Jul 5;18(13):7201.
Prieto-González P, Sedlacek J. Effects of Running-Specific Strength Training, Endurance Training, and Concurrent Training on Recreational Endurance Athletes’ Performance and Selected Anthropometric Parameters. Int J Environ Res Public Health. 2022 Aug 29;19(17):10773.
Orlando C, Levitan EB, Mittleman MA, Steele RJ, Shrier I. The effect of rest days on injury rates. Scand J Med Sci Sports. 2011 Dec;21(6):e64-71.
